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W.O.D.

191113

Rounds For Time30 Alternating Dumbbell Snatch 50/3520/16 Push Ups10 Jumping Alternating LungesThen - Deadlift 3-3-3

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191113

For Time15 Burpee Box Jump Overs 24/20Row 1000/800m15 Burpee Box Jump Overs 24/20Echo Bike 2/1.8 Miles15 Burpee Box Jump Overs 24/20

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191111

EMOM 102 Hang Squat SnatchThen - AMRAP 12Using the Rep Scheme2-4-6-8-10...Hang Squat Snatch 95/64Lateral Burpee Over BarRing Dip

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191108

CrossFit Games Open 20.5For Time*40 Muscle Ups 80 Calorie Row120 Wall BallComplete the work in any order and rep scheme that you like.Tie Break time when Wall Ball and Rowing is complete.* 20 Minute Time Cap

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191107

Alternating EMOM 20Row 10/8 Calories10 BurpeesThen - Roll out the kinks!Stretch & Mobilize!Get Ready For 20.5!!!

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191106

Death by 10mWith a continuously running clock: Run 10 m in the first 1 min, Run 20 m in the second 1 min Run 30 m in the third 1 min... Continue until you are no longer able to complete the required distance in the minute allowed.Then - Alternating EMOM2 Muscle Ups10/8 Hand Release Push Ups

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191105

AMRAP 1230 Double Unders10 Squat Cleans 115/7510 Lateral Burpees Over Bar10 Toes to BarThen - Bench Press 5-5-5

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191101

For time: 30 Box Jumps, 24/2015 Clean & Jerks, 95/6530 Box Jumps, 24/2015 Clean & Jerks, 135/9530 Box Jumps, 24/2010 Clean & Jerks, 185/11530 Single-Leg Squats 10 Clean & Jerks, 225/14530 Single-Leg Squats 5 Clean & Jerks, 275/17530 Single-Leg Squats 5 Clean & Jerks, 315/205 Time cap: 20 minutes

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